Mediterranean Diet Spicy Cucumber Salad

Experience the vibrant flavors of the Mediterranean with this irresistible Spicy Cucumber Salad, a perfect addition to your healthy lifestyle. Crisp English cucumbers, juicy cherry tomatoes, and sharp red onions form the fresh base of this salad, while fragrant parsley and mint add an herbal touch. The zesty dressing, made with extra-virgin olive oil, fresh lemon juice, and a kick of red chili flakes, takes this dish to the next level by marrying heat with tangy citrus notes. A hint of cumin provides a warm, earthy depth, making each bite uniquely satisfying. Ready in just 15 minutes with zero cooking required, this refreshing salad is ideal as a quick side dish, a light lunch, or a palate-cleansing starter. Perfect for anyone following a Mediterranean diet or seeking a naturally gluten-free and vegan option, this chilled cucumber salad bursts with bold flavors and wholesome ingredients.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:0 mins

Total Time:15 mins

Servings: 4

Ingredients

• 2 large English cucumber
• 1 cup Cherry tomatoes
• 0.5 medium Red onion
• 0.25 cup Fresh parsley
• 2 tablespoons Fresh mint leaves
• 3 tablespoons Extra-virgin olive oil
• 2 tablespoons Lemon juice
• 1 teaspoon Red chili flakes
• 0.5 teaspoon Ground cumin
• 0.75 teaspoon Kosher salt
• 0.5 teaspoon Black pepper

Directions

Step 1

Wash the cucumbers and pat them dry. Slice them into thin medallions or half-moons, depending on your preference. Place them in a large mixing bowl.

Step 2

Rinse the cherry tomatoes and slice them in half. Add them to the bowl with the cucumbers.

Step 3

Peel and thinly slice the red onion into half-moons. Add the slices to the bowl with the vegetables.

Step 4

Chop the fresh parsley and mint leaves finely. Sprinkle them over the vegetables in the bowl.

Step 5

In a small bowl or jar, whisk together the olive oil, lemon juice, red chili flakes, ground cumin, kosher salt, and black pepper to make the dressing.

Step 6

Pour the dressing over the vegetables and herbs. Toss everything together gently to evenly coat the salad in the dressing.

Step 7

Taste and adjust seasoning, if needed. You can add more salt, pepper, lemon juice, or chili flakes to suit your preferences.

Step 8

Cover the bowl and let the salad rest in the fridge for 10–15 minutes to let the flavors meld.

Step 9

Serve chilled as a side dish or enjoy it on its own. Garnish with additional parsley or a sprinkle of chili flakes if desired.

Nutrition Facts

Serving size	(906.4g)

Amount per serving	% Daily Value*
Calories	524.3

Total Fat 41.6g	0%
Saturated Fat 5.7g	0%
Polyunsaturated Fat 0.0g
Cholesterol 0mg	0%
Sodium 479.3mg	0%
Total Carbohydrate 39.0g	0%
Dietary Fiber 8.5g	0%
Total Sugars 17.8g
Protein 7.1g	0%

Vitamin D 0IU	0%
Calcium 177.2mg	0%
Iron 4.3mg	0%
Potassium 1550.0mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 67.0%

Protein: 5.1%

Carbs: 27.9%